10 powerful ways improving your physical and mental health

Health is wealth as they saying goes and how true that is. But to be healthy takes some effort – it doesn’t necessarily come naturally and as we age, it we don’t make some important positive lifestyle changes, the health we may have experienced when we were younger may feel like it suddenly disappeared overnight.

Becoming and staying as healthy as possible can be done and the more health practices we put into place, the greater chance we have of living a fulfilling and disease-free life. While there are no guarantees in life, here are 10 scientific evidenced-based and awesome ways you can make this happen:

1. Stop the flow of soda

Put down that soda can and choose a healthier beverage (water) instead. People who drink two or more sugar-sweetened soft drinks each week are 87 percent more likely to get pancreatic cancer, according to a study published in the journal Cancer Epidemiology: Biomarkers and Prevention. Not only that but too much sugar can cause inflammation leading to other chronic diseases such as obesity.

2. Go for grapes

Grape skin contains a compound called resveratrol that may help prevent cancer by killing damaged cells before they can replicate. Researchers at the University of Colorado also recommend red wine which also contains the compound or 100% grape juice if you don’t imbibe.

3. Always floss every day

Many studies have pointed a link between gum disease and higher rates of heart disease. One theory is that mouth bacteria can enter the bloodstream through the gums and increase artery plaque leading to a heart attack or stroke. Another theory is that our bodies create inflammation in response to the infection causing blood cells to swell and narrow arteries. It is recommended to floss at least once a day to prevent gum disease.

4. Own a pet

This may be the most rewarding of the ways to get healthier – pet ownership. Cuddling with a pet not only feels good but it reduces stress and triggers the release of the hormone oxytocin shown to reduce blood pressure. Don’t have a pet? Go to your nearest animal shelter and rescue one today.

5. Soak up the sunshine vitamin

Vitamin D – aka the sunshine vitamin – is important for absorbing calcium, promoting bone growth and for improved resistance against certain disease. Low vitamin D levels can also increase your risk of a stroke or heart attack. Many of us are deficient in this vitamin – ask your physician to test your levels. If they are low, take the recommended supplement dosage for you.

6. Don’t abuse antibiotics

Antibiotics have their place and can be lifesaving but don’t take them for minor conditions that be treated in a different way. The overuse of antibiotics can have an adverse effect on our gut microbiome destroying the valuable and good bacteria we need to keep healthy.

7. Keep on moving

Just sitting an extra two hours a day watching TV or surfing the computer can increase your risk of developing type 2 diabetes and other chronic disease according to the Journal of the American Medical Association of Internal Medicine. Keep yourself moving as much as possible – get up during every commercial break walk around the room or walk in place or do jumping jacks.

8. Drink that cup of coffee

More and more studies are encouraging us to drink our cup of coffee – or more – as it appears to be associated with a 25 percent reduction of developing type diabetes. In additionit may also protect against Parkinson’s Disease, and appears to improve cognitive functioning while decreasing the risk of depression.

9. Flex your muscles

There are many reasons to pick up some weights flexing your muscles. Lifting weights can give you an edge over belly fat, stress, heart disease, and cancer – and you’ll look fantastic in a swimsuit. Plus you’ll slow the gradual loss of muscle mass as you age which happens to all of us. Strength training for just 30 minutes two or more times a week can help prevent age-related muscle loss and improve strength and stamina to be able to do everyday tasks much easier.

10. Find your purpose

Everyone needs a reason to get out of bed in the morning and that means having a purpose to your life. Many of us define ourselves by our careers so when retirement age comes, we may find we lose our self-worth and fulfillment. This can lead to depression, excessive drinking and other health problems. Discovering new purposes throughout your life can keep you motivated while at the same time slowing down cognitive decline. Find new hobbies, volunteer, take on a part time job, take a college course, learn a new language or any other activity you find interesting in our journey called life.